AO: Warning Track
QiC: Chowda
Pax Count: 9
Pax List: Boo, Chowda, Dow, Neon, Smokey, Stovetop, Tadpole, Unleaded, Who Dat
FNG Count: 0
Downrange: 0
Warm up:
In cadence: SSH’s, Toy Soldiers, Weedpickers, Arm Circles (forward and reverse)
Michael Phelps (on your own) and stretch anything else on your own that you need too.
The Thang:
The time begins with the start of the 400m run and ends later with your final rep. The total reps completed in the allotted time is your final score.
*The 400m run does not count towards the rep total, but MUST be completed at the beginning of each round.
WOD
Place coupon at Shovel Flag. Start timer. Complete a 400m run that starts and ends at Shovel Flag (do not carry block)
- Pick up block and complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone A. Do Decline Merkins (25)
- Rifle carry coupon back to Shovel Flag .Complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone B. Complete 25 Blockees at cone B
- Rifle carry coupon back to Shovel Flag. Complete 10 Thrusters at the Shovel Flag.
- Rifle carry coupon to cone C. Complete 25 Weighted Squats at cone C
- Rifle carry coupon back to Shovel Flag.Complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone D. Complete 25 Kettle Bell Swings at cone D
- Rifle carry coupon back to Shovel Flag. Complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone E. Complete 25 Vertical Block Presses at cone E
- Rifle carry coupon back to Shovel Flag. Complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone F. Complete 25 Alpos at cone F
- Rifle carry coupon back to Shovel Flag. Complete 10 Thrusters at the Shovel Flag
- *This completes one full round*
Rinse and Repeat
CoT:
Jaywalk and Chowda’s babies are due this coming week
- Mad House monday, Warning Track tuesday, SAK Wednesday.
- Reminder March is the start of no Repeat Qs, sign up!
- Rev coffee for Coffeeteria